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Tri-Cities Functional Medicine

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Johnson City, TN
Tri-Cities Functional Medicine

Holistic Health Programs -uncovering the root cause, restoring optimal health & well-being.
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11/16/2025

Your health journey is never limited by age. ⏳ It’s always the right time to set new wellness goals and dream of a healthier, stronger you. Every step you take toward better health is a step toward a brighter future. ✨

What new health goal will you start today? 💪

11/15/2025

💪 What really happens when testosterone levels drop in men?

Testosterone is a key hormone that supports strength, energy, confidence, and overall vitality. When levels fall below optimal, it can affect almost every area of health. Many men experience weight gain, low libido, fatigue, mood changes, or trouble focusing. It can also impact fertility, muscle mass, and even brain health.

😬 Low testosterone is more common than many realize, affecting roughly one in four men over the age of 30. The good news is that lifestyle changes can make a big difference.

✅ Simple ways to help boost testosterone naturally:

1. Strength train regularly

2. Eat nutrient-dense whole foods

3. Prioritize quality sleep

4. Manage daily stress

5. Limit alcohol and drug use

6. Avoid exposure to plastics and products with hormone-disrupting chemicals

7. Reduce excess sugar and processed foods

✨ Taking care of your hormones is a form of self-care that supports every part of your life. If you are ready to restore balance and feel like yourself again, reach out to our office to get started.

11/14/2025

Have you tried chimichurri? This vibrant Argentinian sauce is packed with fresh herbs and zesty flavor. It’s similar to pesto and perfect as a marinade, condiment, or dip for grilled meats, veggies, or even salad!

🧄 Here’s what you’ll need:

1 cup fresh cilantro, chopped

1/2 cup fresh flat-leaf parsley, chopped

1/4 cup fresh oregano, chopped

2 garlic cloves, minced

1/4 cup red wine vinegar

Juice of 1 lime

3/4 tsp red pepper flakes

1/2 cup olive oil

Salt and pepper to taste

🧄 How to make it:

1. Add cilantro, parsley, oregano, and garlic to a food processor.

2. Pulse a few times until roughly chopped.

3. Add vinegar, lime juice, red pepper flakes, salt, and pepper.

4. With the processor running, slowly pour in the olive oil. Pulse until well combined but still a little chunky.

That’s it! 🎉

Delicious with skirt steak, perfect on fajitas, or drizzled over a fresh salad 🥗

Let us know if you try it!

11/13/2025

Your health journey is shaped by the choices you make today. By focusing on nourishing your body, managing stress, and embracing holistic care, you create a future full of vitality and wellbeing. 🔥 Every step you take brings you closer to the life you want to live. 🏆

11/12/2025

Is "Cozy Cardio" actually an effective workout? 🤔

Cozy Cardio has become a growing trend on social media, offering a gentle and more approachable way to stay active. If intense workouts feel overwhelming or unappealing, this could be a great option for you.

Rather than pushing through a tough routine, Cozy Cardio focuses on making movement enjoyable and accessible. It’s all about creating a calming environment and getting in some cardio, whether that’s walking in the fall air, dancing in your living room, or following a low-impact routine from the comfort of your home. 🏠

The goal is to let go of the "no pain, no gain" mindset and embrace movement that supports your overall well-being. When you enjoy your workouts, you’re far more likely to stick with them. The most effective routine is the one you’ll do consistently.

So yes, if Cozy Cardio helps you feel good and gets you moving, it absolutely counts as an effective workout. 💪

Need support creating healthy routines that fit your lifestyle? Our team is here to help you get started. ☎️

11/11/2025

This Veterans Day, we honor the brave men and women who have served our country with courage and sacrifice. Let’s show our thanks not only in words but through actions that support and uplift our veterans every day. 🤝🎖️

11/10/2025

💧 Do you know what is really in your tap water?

Clean water is essential for good health, but what comes out of the faucet is not always as pure as it seems. Many municipal water systems contain trace amounts of heavy metals, chemicals, and even pharmaceutical residues that can build up in the body over time.

🚰 Common contaminants can include:

Chlorine and chloramine, which disinfect but can also irritate the skin and stress the body

Lead from old plumbing

Industrial chemicals and pesticides that seep into groundwater

Microplastics and hormone-disrupting compounds from plastic bottles

Filtering your water is one of the easiest ways to protect your health. A quality carbon filter that removes particles smaller than one micron can significantly reduce harmful substances. If your area uses chloramine, be sure to choose a filter that is rated to remove it.

🌿 Safe water supports healthy detoxification, balanced hormones, and better energy. Investing in a good filter is an investment in your long-term health.

Not sure where to start? Contact our office to learn which water filters and detox options work best for your home.

11/09/2025

🌟 You only have one life to live. 🌟 The only way to find out what’s possible is to take a chance. And the only way to move forward is to speak up and ask for what you need. 💬 Embrace each opportunity with courage and curiosity.

What will you try today?

11/08/2025

If you’re on a PCOS journey, losing weight might feel overwhelming or even impossible at times. 😔

When first diagnosed with Polycystic O***y Syndrome (PCOS), the focus should be on managing symptoms and helping your body return to balance. Once your symptoms are more stable and you feel more at peace in your body, you may begin thinking about the next steps in your wellness journey.

For many, that means rebuilding strength and working toward sustainable weight loss. Managing weight with a chronic condition can be challenging, but it is absolutely possible.

👉 Here are a few supportive tips to guide you:

• Nourish your body with whole foods. Choose fruits, vegetables, healthy fats, and lean proteins to give your body the nutrients it needs to thrive.

• Move your body regularly. Even a 30-minute walk can help improve insulin sensitivity and support your metabolism.

• Balance your meals. Combine protein, fiber, and healthy fats to help stabilize blood sugar levels and prevent energy crashes.

• Be mindful of portion sizes. Measuring your food can help you stay on track and avoid unintentional overeating.

• Stay hydrated. Drinking enough water each day supports digestion, curbs cravings, and helps you feel your best.

• Manage stress. PCOS symptoms often worsen with high stress, so include calming practices like yoga, deep breathing, or meditation in your daily routine.

• Work with a practitioner who understands PCOS. A functional medicine provider can offer personalized support and help you create a plan that works for your unique body.

Progress may look different for everyone, and that’s okay. Every step you take is something to be proud of. Be kind to yourself, trust your body, and remember that your strength lies in your resilience. 💪💖

11/07/2025

Sweet tooth kicking in? Skip the processed sugar and try these Chilled Cinnamon Apple Slices instead!

This simple, refreshing treat hits all the right notes, crunchy, naturally sweet, and perfectly spiced.

✨ You’ll need:
4 large apples (Granny Smith or Honeycrisp work great!)
1/4 cup chopped walnuts or pecans
2 tbsp melted coconut oil
2 tbsp maple syrup or honey
1 tsp ground cinnamon
1/2 tsp ground nutmeg

🥣 How to make it:

1. Thinly slice the apples and place them in a large bowl.

2. In a separate bowl, mix the nuts, coconut oil, maple syrup (or honey), cinnamon, and nutmeg.

3. Pour the mixture over the apples and toss until everything’s coated.

4. Chill in the fridge for at least 1 hour.

🌞 Perfect for cooling down on a hot summer day, and satisfying that dessert craving without the guilt!

Let us know if you try it! 💬

11/06/2025

⏰ As daylight saving time comes to an end, it’s a great time to focus on healthy sleep habits that can make the transition easier.

Here are seven tips to support better sleep and help your body adjust:

1. Limit Screen Time
Avoid screens like phones, tablets, and TVs before bed. The blue light they emit can disrupt your natural sleep-wake cycle.

2. Create a Relaxing Routine
Wind down with calming activities such as reading, gentle stretching, or a warm bath. These signals help your body know it’s time to sleep.

3. Dark and Cool Bedroom
Keep your sleep space dark, quiet, and comfortably cool. Blackout curtains or a fan can make a big difference.

4. Watch Caffeine and Alcohol
Try to limit these, especially in the evening. Both can interfere with your ability to fall and stay asleep.

5. Stay Active
Regular movement supports better sleep, but aim to finish exercise at least a few hours before bed.

6. Mindful Eating
Avoid heavy, spicy, or large meals late at night. If you need a snack, keep it light and easy to digest.

7. Stick to a Schedule
Try to wake up and go to bed at the same time every day, even on weekends. Consistency helps regulate your internal clock.

😴 Quality sleep is a cornerstone of good health. These small shifts can help you ease into time changes and enjoy more restful nights all year long.

11/05/2025

True change starts from within. When we focus on growing ourselves, our mindset, habits, and health, we create the foundation to make a real impact in the world around us. Small personal shifts can lead to powerful transformations.

What positive change will you start with today? 🌱✨

Address

404 S. Roan Street
Johnson City, TN
37601

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm

Telephone

+14232174158

Website

https://www.tcfxmed.com/

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